Warm-Up
3 sets
1:00 Cardio
10/10 Singel Arm DB Clean
8/8 Singel Arm Ring Rowl
Strength
8 Sets (Every sets 1:30)
0:40 Bike/Ski/Row
2 Touch & Go Power Clean 65-70%
Metcon
EMOM 28
1.0:45 Cal Bike/Assault
2.60 DU/80 Simple Under
3.0:45 Cal Ski/Row
4.8 KB Goblet Alt. Box Step-Up 24/16kg 60/50cm
SMR
Wu: Emom 8: 80 simple under 16 alt v ups 20 lunges 15 half burpee Hyrox: 3 rds 800 m row 30 wall ball 400 m inga run 50 m burpee broad jump 400 m inga run
Warm-up 5:00 Bike/Row/Ski/Run (Easy) Skill A 3 Sets 0:30 Ring Support Hold 0:30 Ring Dip Bottom Hold Rest 1:00 Between Set B Strict Hanging Knee to Elbow 3×10 Rest 1:00 Between Sets C Kipping Knee to Elbow 3×10 Rest 1:00 Between Sets D 3 Sets of 1:30 Work……..
Warm-up EMOM 8 1. 0:45 Row 2. 6/6 Singel Arm DB Snatch 3. 0:45 Row 4. 0:30 Hollow Rock Strength 2 sets 1+1+1 Squat Snatch+Snatch Balance+Overhead Squat 40% 2 sets 1+1+1 Squat Snatch+Overhead Squat+Squat Snatch 70-75% Back Squat 1×4 75-80% 1×4 77,5-82,5% 1×4 80-85% Metcon 6 Rounds For Time: 10 Thruster 45/30kg 10 Box Jump…
Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 15 Band Face Pull Strength Push Press 10 52% 10 55% 10 58% Strict Press 10:00 Max 10 Reps + 2×10 (85% of 10 Reps) Metcon 2-2-2-3 Min Work/ 1:00 Rest 12 Power Clean 45/30kg 14/11 Cal Cardio Max Rep Chest to…
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10/10 DB Clean & Jerk 80 Simpla Under Strength Push Jerk 1×5 67% 1×5 70% 1×5 73% 2×5 76% Strict Press 10:00 to 4RM Max + 2×4 90% 4RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 3 Power Clean 70% 75 DU Max…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 8/8 single arm kettlebell bottoms up press 16 candlestick toe touch Strength: Split jerk 4-4-4 reps 58-68-76% 3 reps 82% 2×2 reps 82% 2 reps 71 % Then Max load 2 RM strict press then 5×2 85-90% Metcon: Nancy 5 rds 400…
